3/24/15 “Divergent”

3/24/15 “Divergent”

Mobility: Before class get in some Shoulder/Hip Mobility for all the overhead movement.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging Squat Snatch + Overhead Squat. Work up to approximately 70-90% of your max snatch. Plan on hitting that weight for 2-3 good reps.

Strength Workout: None

Metabolic Conditioning Workout: “Divergent” 16 Minute AMRAP

3 Squat Snatches (Power snatch to OHS acceptable) (A: 95lbs, I*: 65lbs, N35lbs) If you cannot do a full overhead squat scale down and do squat cleans and front squats.

3 Overhead Squats (A: 95lbs, I*: 65lbs, N:35lbs)

Chest to Bar Pull Ups (A: 9, I*:6, N: 6 with a band)

40 Double Unders

100m Sprint

3 Squat Snatches (Same)

3 Overhead Squats (Same)

Chest to Bar Pull Ups (Same)

40 Double Unders

100m Sprint

1 Minute Rest

Coaching Tips: The workout is two rounds of the same movements followed by a minute rest. Try and keep a steady pace through the first round and then pick up the pace in the second round since you will get that minute rest. If range of motion (squatting below parallel, etc) is a big issue with your overhead squat then scaling to squat cleans and front squats will let you use more weight and get a much better workout.